CrossFit Republic – CrossFit

Daily Bodybuilding Bro – Sesh – 32 Minutes (3 Rounds for weight)

0 – 8 Minutes: 4 Sets of 6 – 8 Heavy Barbell Floor Press (Coming off the rig on low J Hooks) (For extra challenge, keep your legs straight out and not bent) (Score last set)

8 – 16 Minutes: 4 Sets of 10 – 12 Supinated Barbell Rows (Score last set)

16 – 24 Minutes: 4 Sets of 10 – 12 Tempo Barbell Curls (3 Seconds Up, 3 Seconds Down) (Score last set)

24 – 32 Minutes: 4 Sets of 10 – 12 Barbell Tricep Push Ups (On rig) (No score) (Adjust height of barbell as needed based on difficulty)

()

()

Endurance Functional Bodybuilding W.O.D. – 30 Minutes (Time)

3 Rounds for Quality and Time

250/200 Meter Ski

20 Double Kettlebell Floor Press (35s/25s)

250/200 Meter Row

20 Inverted Barbell Row

250/200 Meter Ski

20 Kettlebell Tricep Skull Crushers (35/25)

250/200 Meter Row

20 Crush Grip Kettlebell Curls (35/25)

Do an extra round if you’re feeling good.

()

()

()

()